2 Race Reports, 1 Race

   I had written my race report in my head on the 2nd lap of the bike of Ironman Coeur d'Alene this weekend.  It went...

 "Humiliated.  Not sure why I even showed up. Nothing really more to say."

   I figured it would be short and sweet and would get the message across pretty well.  I had some questions about my swim and bike going into the race, and all those concerns seem to have manifested themselves in near-worst case scenario. Anyone who had seen or talked to me the week leading into the race, knew I was pretty sick.  Actually, up to Saturday, I wasn't even sure if I would race.  But I was definitely better on Sunday, and didn't really notice any of the issues  (coughing, sneezing, sore throat) I had the week prior.  If I thought I would do any serious damage, I would pull the plug, but that never happened, so I was good to go.

 I started the swim pretty smoothly, and settled into a small pack very early.  "great, this will work" I thought.  Then I realized that maybe I was moving a little easier than I should have.  The pace wasn't terrible, but I probably should have fought a bit more earlier and tried to be up with the next group.  Still, it's an Ironman, and getting out pretty relaxed and unscathed isn't necessarily a bad thing.  I got out strong, onto the bike relatively efficiently, and started riding with Lewis Elliot, a very fast cyclist.

   Felt pretty good pacing off of him early, and started to catch a few guys. Then came the 1st climb.  Not a huge one, but right away, I popped off.  Not to be careful and pace myself to a perfectly executed ride, but just because I couldn't.  Still, on the flats back into town and towards the out-and-back section of hwy 95, I was holding a decent pace.  Then the hills.  Mostly uphill all the way out, I just went further and further back.  Passed, passed, passed some more.  I tried to go every time, and I just was completely flat.

   That's when the frustration set in.  I knew I wasn't riding like a professional should.  And I didn't.  No excuses.  I just need to get better. I've had confidence in my bike, I know I can, but I haven't ridden well all year.  And everything negative took center stage.  I kept saying, the whole last 50-60 miles of the bike, that I'd just find a quiet place to dip out, maybe even just ride back to my hotel room, and turn in my chip later.  But I just didn't.  And I thought about all the other people out there, and how hard a day it was for everyone.  And I thanked God for just allowing me to even be out there, to be healthy and lucky enough to even toe the line.

    I can't say that there was every really a specific turning point, a time when I decided to suck it up and really get positive, change my mindset.  But I did keep going, at the best pace I could sustain.  I tried to kick it up to what watts I had planned to ride, but it wouldn't hold. But I stayed with it, and continued to follow my nutrition plan.

    And then I got into transition 2.  I definitely wasn't in a hurry.  And didn't really even know why I was putting on my running shoes.  But I did, and started running out of town.  I took a long break at the 1st port-a-potty, and spent WAY too long in there (a pretty uncomfortable situation from the ride, no details needed), but I stopped my Garmin 910xt so I could at least see the pace I was currently running. And when I came out, I was running pretty well.  Averaging 6:40 pace, I remembered what Jasper Blake, my Ironman hero, told me.  "In an Ironman marathon, take your faster miles when you can. You almost always slow down at the end, so take them as they come."  I kept running, kept taking in nutrition, ice to cool down, etc...And the pace didn't really fall off.  Then I passed a few guys walking, then some more.  I got tons of encouragement on the course. Ann Ciaverella, Denny Burnett, Amy VT, Garren, Angela, etc...  I heard you all, even if I couldn't respond at the time.  I figured if I even looked away, smiled, broke concentration for a second, it would be over.  So I just kept running.  Yes, the pace dropped a bit at the end, but I went for it.  I ran 3:05, but  2:58 minus the stops (which I know count, but it helped to know the actual "running" pace).  9:23, on a pretty "slow" course and day, and top 10.

    I've gotten tons of support from friends and family for the race.  Cliff English, my coach, and Jesse Kropelnicki, my nutritionist, were very proud of how I held together and ran.  And I'm grateful that I can keep pursuing this, all the ups and downs, the learning curve involved in Ironman.  I guess it's a little bittersweet for me though, personally.  I think mentally, I'm really learning to take the day as it comes and give an honest effort regardless.  But I also think I could be much faster.  But this is a step, you know?  And I'm willing to take those steps.  Stay with it regardless of outside, or self-imposed expectations.

     Thanks you's again.  My family (Sarah, the boys, Mom, Dad, my sister Jesse)  So supportive an encouraging, they believe in me and it would be impossible to continue without them.  My Athletes Lounge family, who allows me to keep "chasing the dream", all the while making our shop what it's become.  I'm just thankful to be apart of our team.  My coach Cliff, who was there for me at the race and deals with trying to get the best out of me day to day.  Jesse, who had me at the race leaner than I've been in a very long time.  To my sponsors, Blue Seventy (who I had a great time hanging with at IMCDA), Rolf Prima (thanks Brian for being out there and supporting), Rudy Project (perfect glasses, and a light, fast, and comfortable aero lid), Garmin (for the 500 that showed me the lows, and the 910xt that showed me the highs), and Sean at Quietly Fierce, who's pretty much always the 1st to call, check in, ask me about my race; I greatly value the chance to work with all of you.   Additionally, thanks to Torhans, Compressport, and Powerbar for hooking me up with extremely valuable race day support.  Everything worked great and was very appreciated.

     Additionally, I have to say something about the race volunteers, and everyone I interacted with from Coeur d'Alene.  I seriously have never met a more supportive, outgoing, generous group of people.  I'm generally very impressed with the people I meet when I travel to race, but this was unique.  From the volunteers and crowd support on course, to how I was taken care of post race, to the staff at my hotel, the people at the restaurants where I ate, it was special.  The crowds coming into the finish were the best I've experienced that early in a race finish. And if any of you are reading, or you're considering visiting, I can't say enough good things about that community.  Seriously blown away, thanks again!

     Hanging out and enjoying some down time with my wife and 2 boys right now, but will add another post as soon as I discuss the 2nd half of the season with Cliff, and get the plan on paper.

     Chris

New Orleans 70.3

    Raced New Orleans 70.3 over the weekend.  As most of you know, the swim was cancelled, the bike was shortened, so it wasn't actually a 70.3, but close enough.  Considering the relatively small prize purse, the race was stacked, mostly b/c of a lack of additional pro races this weekend.  Terenzo Bozzone, T.J. Tolakson, Richie Cunningham, Tom Lowe, Michael Lovato, etc...as well as an equally impressive women's field, it was a very solid race.

thanks to Louisiana Running Company for the pics

The race started with a 2 mile run, and I got out well.  I was running in the top 5 for most, and though everyone surged at the end of the run, I was still on the back of the 1st group and right where I hoped I would be.  Not the fastest transition, but good enough, and started riding, trying to stay with the lead pack.  Similar to Oceanside, I just didn't have the legs early.  Surprising, as I hoped the 1st run may have helped that, but whatever.  Had many guys who got to the front (T.J, Damian, Damon, Evoe, Marsh etc...) all behind me starting the bike, and I needed to get with those guys, but just couldn't.  Again, ended up settling for a group that wasn't going fast enough, and while I did a lot of work later to try to catch up, I lost way too much time on a bike that was perfect for me (flat and windy).

A few of the guys who were riding with me got bike penalties, so I started the 13.1 mile run alone.  And that's how I stayed for most of it.  I thought I was running well, but looking at the Garmin, the pace was just slow.  I ran w/ almost a perfect heart rate progression, but it didn't translate to a good run.  Another race in the mid 20 placings, and I would say definitely a worse race than Oceanside.

I know that I have other commitments (Athletes Lounge, family, clinics, etc...).  But when you take a professional license, any excuses go out the window.  I just have to get better, step up to the level I've decided to race at.

The positives:

 I continued to keep "racing" and gave my best effort, even though it was not at all where I wanted/expected to be.  I hope that pays off eventually.

Another race experience, more to learn from.

Got to spend the weekend with my best friend Ryan, who I haven't seen in a long time.

I also saw a different side of New Orleans this trip, something I never really experienced growing up (or in college) when I lived in Louisiana.  I've never really gotten the attraction to the city, but I think I was only ever in the really "touristy" areas (bourbon street), or other, less attractive parts of town.  We ate at some great restaurants, saw some some really cool neighborhoods and areas that I didn't really know.  We went down to the Earth Day festival (which was mostly just N.O. funk, plus beer and food).  It was a cool vibe.  People dancing, just having a great time.  I finally "get" why people from New Orleans love it there.  If you only experience Canal St, the Riverwalk, and the French Quarter, you'll miss it.

The negatives:


I'm not where I want to be fitness wise.  I don't know if it's having other commitments, or lack of effort, or just simply needing a bit more time to get my legs under me, but I'm not competitive at all right now.

I see the improvements of those guys who I was generally competitive with, now winning or getting on the podium at these races.  I'm stagnant.  I'm just too far back.  I need to really step it up in all aspects.  I have great coaching, great training partners, an excellent nutrition coach, awesome sponsors, and great family support.  I have NO EXCUSES.  I love racing, I love training. I really love this sport, and know I can be successful at the professional level.  But I'm not there right now.  I'm learning how to tough it out on the bad days, and make the best of the race as it plays out.  But I don't want to be complacent with being off the back of the pro race, when I know I'm capable of being up there.  It's one thing to be completely out of contention, but when you're there, when you're on the bike w/ guys who make the podium, you have to step up or step down.

Oceanside 70.3

Race report from Oceanside 70.3, 3/31/12...Haven't updated the blog since IM Arizona, but with Twitter/Facebook/etc...Race reports seem like a good idea for blog posts, esp since I'll just link this through those other avenues. Anyway...

Oceanside 70.3 was my 1st race of this season, the 1st since Ironman Arizona. I didn't take a very long break after IM, but definitely approached the winter training conservatively. I think Cliff was careful not to overdue things too early, make it through the winter healthy and ready for a long season. That said, I went into our big camp in Tucson with Cliff, and had a very good camp. It definitely made me feel better about racing this early. In addition, Jesse Kropelnicki of QT2 systems, had me do some careful weight loss during this off season, trying to lose a little mass. It definitely seemed to work, as my weight is down from traditional early season, and some mass in my arms and chest seem to be smaller. That said, there's still weight to lose, and I could have gone into this race lighter than I was.

Never sure what to expect from the 1st race, which is generally a disaster each year, this was a more solid outing. Starting the swim far right, with only Andy Potts, Matt Reed, and myself, I had a great start and a chance to get into a rhythm without fighting it out with the rest of the guys. That said, as I moved into the pack, which I thought had thinned out, was still too crowded and hadn't broken up. I got in a pack that I really was trying to be ahead of, but at some point you just find a set of feet and ride it in. Pretty uneventful and tried to get into transition aggressively, something I didn't do great last year.

Solid, but not blazing transition, and then onto the bike. This was the big problem of the race, the 1st 10-15 minutes of the bike. I had 3 (or more) guys that made it into the main pack on the bike (Mcdonald, Thompson, Kilshaw) all with me at the beginning of the bike. And I just couldn't go. It's a feeling I've experienced before, and it's extremely frustrating. The legs just won't go. That said, it's something I can work on and improve. I just haven't been doing any quick swim to hard bike transitions, but it's time.

In the pro race, things like this completely change the race. I can put together a solid, decent effort, and do OK. but to get in the money, to really put yourself up there, you have to be w/the leaders.

A few other groups of guys went past, and I was pretty frustrated. With that, my bento-style nutrition was flopping around, and seriously messing up my riding. I had to soft pedal, sit up, pull off the velcro, and toss it. Not acceptable, I tried something I'm used to, but not on this bike. All wasting time. I got in with a few other riders, and tried to make the best of the situaton. Karl Bordine (strong cyclist) came by, and I went with him. Got dropped on the hilly section, and was later caught by my training partner Chris Bagg. We rode the rest of the ride together, and seemed to close in on a few guys coming into transition 2.

At this point, I was pretty frustrated, but thought that if I could put together a solid run, I could gain something from the day. Legs felt pretty off, and I didn't think I "had it", but looking at my Garmin, it had me averaging just under 6 min miles, so I knew it wasn't that bad. Got passed by Chris Bagg, but seemed to be able to match pace with him after that. Passed a few guys, ran 1:19, and finished 24th OA. Met the base requirements of being a male pro (not getting beat by any females or amateurs), but even with a big pro field (51 men)...that result is just not good enough.

It's early, the 1st race, etc...but I have a higher expectation level for myself, and I feel like a better result at this point was possible. But it is a race, it was an honest effort, and it's something to start from.

Support... I'm really appreciative of all the support I have, and I definitely owe it to you all to keep improving. My whole team at Athletes Lounge, having the comfort of being able to race and train like this, while they make this vision we had for our shop a reality. Sean at Quietly Fierce, who is unbelievably supportive and in my corner, thanks for all your hard work on a very busy weekend. Everyone at Blue Seventy, the wetsuit and race kit were great, and Mike got me a new pair of Nero goggles for the race (I lost mine en route). Brian, Brooke, Pete, the whole crew at Rolf. They sent me a set of 58's to use until my new race wheels are ready. They go out of their way to be helpful and supportive, and the wheels are great. Loved the helmet, glasses, and travel bag from Rudy Project, everything worked flawlessly. And thanks for the continued support from Justin and Scott at Ameriprise Financial.

Thanks for reading...

IM Arizona

I was in Tempe this past week for Ironman Arizona. After a pretty unprepared attempt in '08, and a bike mechanical that had me pulling the plug at IM Canada, this was really my 1st full Ironman. I had trained well, stayed healthy, had a nutrition and pacing plan in place. Of course there were things I could improve going in, and lots I need to improve. But I was fit and ready.

Went to Tempe on Wednesday am, so I could get rested, finish the last few workouts, and not have to rush anything. Tribe Multisport (great shop!) set me up with a homestay, Brandon, right off the IMAZ run course. I had a great time, everyone was very helpful and fun to hang out with. Definitely a relaxed and smooth lead in to the race.

Saturday afternoon, I started to have some problems with my digestion. I'm not sure what the issue was. I've given everything I ate to Jesse at QT2, and we're trying to figure it out. The great thing about the people I work with, Cliff English, Jesse Kropelnicki, Chris Ramsey; we can look at issues and address them, rather than just hoping for the best next time.

Anyway, something was definitely off. I was burping, and was feeling like I was going to throw up that night. Pretty uncomfortable sleep. Got up early to eat breakfast, and felt a bit better. Went back to sleep for a while, then got up to start to head over to the race.

I was feeling quite bloated and uncomfortable pre race, but there wasn't much I could do about it then. Just hoped that I would feel better as the day goes on.

I was surprised how cold the water was, I had raced a few weeks earlier there for Soma, non wetsuit, and now it was 61*...no problem. Started in a good position, and tried to stick to the feet I found early. Uh oh, not happening. Ok, next group, nope...settled into a pack around the turn around, and figured I'd just sit in the rest of the way, but again, no luck. I've been swimming well the last few races, very good for me actually, so I figured this would be the case. I guess not.

Got out in 55 min, right by guys like Jordan Rapp and Trevor Wurtele, who also had rough swims. I knew it wasn't great, but also knew I wasn't out of contention, and it was a long day.

Uneventful transition, and got out with a group I thought I could ride with. Sitting in (legally), I started to try to get my nutrition/hydration in early, as was the plan. The gastrointestinal issues I hoped would subside..nope. Right from the start, nothing was staying down. I won't bother with explicit details, but nothing was staying down. another Uh oh. So when the group started to push the pace above where I wanted, I let them go. And that theme was consistent for the rest of the ride. Got passed by some guys I figured I could ride with, but it just wasn't happening. Cramping on the last lap, but nothing terrible, just uncomfortable.

4:48 ride. I know I'm talking about how poor the ride was, but for me, it was still important that I stayed with it, rode the best I could on the day, and get ready to go run. I have to admit, it's a long distance. I was a little unsure, not that I could finish, but that I could just keep going as best I could, and not give in. A lot of issues for me relate to where I feel I should be at certain points in the race. It's not an issue of pain, or effort, but of expectations. I got off the bike, knowing I was back of where I expected to be, knowing I would get beat by LOTS of people, but just going out and accepting it. If someone beats me, they deserve it. It shouldn't change my effort, or my desire to do my best. So I just started running. I knew I didn't have it, and just ran from aid station to aid station, getting in whatever I could and hoping I could just keep going.

At some point fairly early on the run, I saw my coach Cliff. He asked how it was going. I was pretty miserable, told him I hadn't been able to take in calories, etc...He told me, "hey man, you're still running! I know it sucks, but you're still running. Get in what you can and just see what happens." It was exactly what I needed to hear. I was starting to feel kinda frustrated with how the day was going, thinking, "Crap, 20 more miles of this?" But he was right, I was still moving. And that's pretty good in an Ironman. So I just went with it. There were times when the pace would lift, would drop, but overall I was still running. 2 kind of long bathroom breaks (again, no details needed), but I came out of the porta potty and got back to running.

3:30 run. 9:20:19 Finish time. Well short of the goal, but it's a starting point. I think the pacing/goal plan was right, it was just a matter of execution. I read a Paulo Sousa tweet, "experience is what you get when you don't get what you want." I agree, and this was definitely an "experience" kind of day. Medical tent, a few IV's, and I was feeling better. Legs pretty beat up for a few days, but feel much better now.

Right after the race, the thought was, "well, at least I finished one, I don't have to do that again." Amanda Stevens (also in the medical tent) told me, "give it a week." Well, it's only been 3 or 4 days, but yeah, already thinking of how to improve for the next one. I was happy to finish, but I know it's far from the best I could have done.

As I said before, the support was ridiculous. The community really gets behind this race, and it was a great experience. My homestays Brandon and Steve (who again, went out of their way to help), Tribe Multisport, everyone else I met in Tempe that week. My sponsors, Scott and Justin at Ameriprise Financial, the David, Chris, and everyone at PACE, Sean at Quietly Fierce Media (who raced AZ as well), Garmin and Powerbar. My coach Cliff English, who had me ready, and knew exactly what I needed to keep going, and my nutritionist, Jesse Kropelnicki, whose advice gave me the ability to work through my issues, where as I would have been in a lot of trouble otherwise. And of course my entire team at Athletes Lounge, who work so freaking hard and allow me the freedom to train and race and keep trying to improve.

The biggest thanks go to my family. My wife, Sarah, who does all the heavy lifting at home and never gives me crap for training (though she does give me a hard time when I miss a session), and my parents who support what I do 100% and have always been supportive and encouraging. My boys Jack and Bennett, who give me all the motivation I need to keep at it.

I'll take a short break, then get back to training, start planning for next season. I'll keep everyone updated on the schedule when I know.

Thanks for reading.

New Bike

Custom Steel time trial bike from English Cycles (www.englishcycles.com). I'll take and post more pictures soon. Internal Di2 (battery is in the seattube). The 2nd picture shows how you charge it, a USB port, you just plug the bike into the wall. ENVE 6.7 rims with custom English aero hubs. Custom mount for my Garmin Edge 500. Quite a bit of adjustability built into it as well. My Argon is officially done, a pretty significant crack in the frame. Time to get dialed on the new bike!

I'll be posting some news soon on Coaching, Nutrition, and Sponsorship/Marketing. Not advice from me, but who I'm working with in each area. Triathlon demands being good at a lot of things, in addition to swimming, biking, and running. I'm smart enough to know I need plenty of help in these areas. Having a great support team is critical, and I'll try to give them their due.

Interbike later this week. Most new bikes/gear/equipment has made the rounds on the internet by now, but there's always a few surprises.

Fear and Anger

"Fear and anger are motor inhibitors...You've got to let it all go and do what you love and %#* the rest" -Greg Jackson

The biggest issue for many guys in the sport is long term goals of training and getting slightly better. I know it's hampered my improvement at times, just wanting everything to come together right away. Racing with expectations of "proving yourself", doesn't really do anything (for me, at least). Last year, I had done a good job of just going out and racing, seeing what happens. And I had some good races. But then there was an attitude change. Seeing the positive results, led me back into that "proving" mindset.

The last few races (since Bennett was born), I've just gone out and raced. And had a great time. I think in the past, even just earlier this year, I wouldn't have been satisfied with my results. But I see it as a point in time, right now. It's not an indictment of my potential, or anything else other than just where I am, right now.

The anger part hasn't been a big issue in racing (at least not since I was 21), but this past weekend was a good example of how that can affect you as well. From my previous post (and subsequent complaining to friends and family), I'm even more aware of letting anger affect a positive outcome. I felt I lost 2-3 positions on a questionable call. But I was coming off a pretty good 10k in my last race, and some very quality run workouts between. On the bike, I was excited to run fast, in a positive, attacking mindset. But after the penalty, that changed. I just wanted to finish the race and file a protest. If I would have just run to my ability, I think I could have stayed "in the money", my goal in the race.

It's a common theme you see in guys who consistently perform well. They get upset, they get bad calls, but they can compartmentalize it, save it for later, and just deal with the task at hand. It's another lesson, and I look forward to learning from it, as well as racing again.

Racing is fun, racing is why I'm still in the sport. Why make it something it's not?

"the key to doing well in competition is to accept. Accept you can lose, you can not perform. Take this big bag of rocks out of your backpack, take the pressure off, and you'll do better. Once you understand that, man, you can do well" - Ricardo Libori0

Race Report

Well, that was interesting. Some really good, really frustrating events, but overall a great race and fun time. TriStar Minnesota is a 1st time race in the U.S., it's a pretty popular series over in Europe. 1k swim, 100k bike, 10k run. My goal was to have a good swim, solid but controlled bike, and run fast. 2 out of 3 is ok I guess.

Good swim for me. Got out and onto Maik Twelsik's (very strong athlete, led the bike at Hawaii and has won a few Ironmans) feet. Had to fight a bit, but got out with him, Damon Barnett, and Devon Palmer. Had a little trouble in transition, my zipper on my swimskin got stuck, so I ended up ripping the suit apart to get out of it. Pretty funny, the shoulder is completely ripped off, but hey, I got it off.

On the bike, I rode with Damon and AJ Baucco, and the 3 of us settled into a nice groove. Damon missed a turn, we screamed at him but he was in the zone, so then just me and AJ. at ~92k, a guy in a van got very aggressive with us. The pro rules had a stagger rule in place, which means you cant ride behind the rider in front of you, no matter how far he is. At the meeting before, they specifically said they would make concessions for safety. Well, with the van still in front of us, and a left turn coming up, I just moved all the way to the right, and dropped way back. Right then, 2 minute stand down. Which lasted closer to 3-4 minutes, with the referee taking a long time to get off the bike, pull out his pad, get my #, then start the watch, even though I had unclipped and gotten off my bike.

Unbelievably frustrating, I always try to ride clean, and felt like I was. I lodged a complaint after the race. The official said, yes, it was a tricky area, and I was "absolutely not gaining an unfair advantage", but it was still a "judgement call", and I can't protest a judgment call. Considering they paid top five, and I was 30 sec out of 5th, it was dissapointing.

All that said, I have to take all of the blame for my way sub-par run. I was very mad, and couldn't let the call go, that late in the ride. I just didn't have the focus and I didn't fully concentrate on my form and cadence. That's all me, any issues outside of my control shouldn't affect what I can control. That said, I had a good hard race, finished 6th overall, and have a good kickoff to my Ironman training focus.

The results were pretty messed up, with some people cutting the course (accidentally, it was a little tricky on some spots). it had 5th place as 13th overall, with me at 9th...hopefully corrected soon. With a few frustrating exceptions, this was a great race. The pro purse sponsors, Urban Tri, a new tri shop in Minneapolis, have been awesome. Redistributing money to more men with the small women's field. The race was well put on, great announcing, great post race food, I'm planning on coming back next year, as are a lot of the other pros there.

Bike file...

TriStar Minnesota by chrisbtri at Garmin Connect - Details